When Hard Workouts Do More Harm Than Good

Why High Stress and Trauma Change What Your Body Needs

For years, we’ve been told that the answer to feeling better, losing weight, and getting stronger is simple: work harder. Push more. Sweat more. Ignore the discomfort and power through.

But for many people—especially those living with chronic stress, anxiety, or a history of trauma—this approach can actually make things worse.

If you’ve ever felt exhausted instead of energized after workouts, struggled to lose weight despite “doing everything right,” or noticed your anxiety spike when you try to exercise, there may be a reason—and it’s not because you’re failing.

The Role of Cortisol and the Stressed Nervous System

Cortisol is often called the “stress hormone.” In healthy amounts, it helps us wake up, respond to challenges, and regulate energy. But when someone has lived in prolonged stress or trauma, cortisol levels can remain chronically elevated.

This means the body is already in a state of fight-or-flight before you ever step into a gym.

When you add an intense, high-impact workout on top of an already stressed nervous system, the body may interpret it as more danger, not healing. Instead of building strength and balance, it can lead to:

• Increased inflammation

• Difficulty losing weight or even weight gain

• Hormonal imbalance

• Fatigue and burnout

• Heightened anxiety or irritability

In these cases, pushing harder doesn’t lead to better results—it often leads to deeper exhaustion.

Why Weight Loss Can Stall Under Stress

One of the most frustrating experiences for people under chronic stress is doing all the “right” things—working out harder, eating less—yet seeing little to no change.

When cortisol stays high, the body prioritizes survival over change. It holds onto energy, resists fat loss, and remains guarded. From a biological perspective, your body is saying, “Now is not a safe time to let go.”

This is not a lack of discipline. It’s a protective response.

A Different Approach: Strength Without Over-Stressing the Body

At The Well, we take a different path—one rooted in safety, awareness, and trust.

Strength and Somatic Yoga is designed for people who want to become stronger without overwhelming their nervous system. We build strength slowly and intentionally, while also giving the body space to release tension and come out of survival mode.

Instead of forcing the body to comply, we listen.

This approach allows the nervous system to settle, cortisol levels to gradually decrease, and the body to feel safe enough to respond positively to movement.

Rewiring the Brain, Not Just Training the Body

Healing isn’t only physical—it’s neurological and spiritual as well.

Many traditional fitness environments rely on comparison, competition, and inner pressure to push people harder. For someone with a history of trauma or chronic stress, this often strengthens the inner critic rather than silencing it.

In Strength and Somatic Yoga, we intentionally shift the focus:

• From comparison to self-compassion

• From criticism to gratitude

• From proving to trusting

We take time to notice the body, acknowledge effort, and reconnect with a sense of appreciation for what the body can do. This rewiring of thought patterns helps calm the nervous system and build resilience from the inside out.

Faith as a Foundation for Healing

At The Well, we also recognize the role of faith in the healing process.

Rather than striving from fear or comparison, we practice grounding ourselves in gratitude and faith in God—trusting that our worth is not earned through performance or appearance. This perspective allows the body and mind to soften, release pressure, and move from a place of safety rather than self-judgment.

When we let go of the need to punish or push ourselves, space opens for true strength to grow.

Listening May Be the Most Powerful Workout

If intense workouts leave you feeling depleted instead of restored, it may be time to try something different—not because you’re weak, but because your body is asking for care.

Strength doesn’t always come from pushing harder. Sometimes it comes from slowing down, listening, and allowing the body to heal.

At The Well, we believe that when the nervous system feels safe, real transformation becomes possible.

If you’re ready to explore strength in a way that supports both your body and your spirit, Strength and Somatic Yoga may be the place to begin.

👉 You can learn more about Strength and Somatic Yoga and view the current schedule here:
https://www.thewellyogadbq.com/offerings/strength-and-somatic-yoga